Workout, Sunday, December 19, 2010

50 x 100!!!

Workout, Friday, December 17, 2010

20 MWU

5 x 200: 10-20 RI
1. Swim
2. Kick
3. Pull- breathing 3-5-7-3 by 50's
4. Drill- six kick roll drill
5. Swim- build

Set Done Three Times through:
1 x 150 - Fast, Easy, Fast by 50's
1 x 100- Easy, Fast Easy by 25's
1 x 75- Fast, Easy, Fast by 25's
1 x 50- Easy, Fast by 25's
1 x 25 Fast
Intervals:
Group 1- 2:30, 1:50, 1:30, :50, 40
Group 2- 2:45, 2:15, 1:45, 1:00, :45
Group 3- 3:00, 2:30, 2:00, 1:10, :50
Group 4- 3:15, 2:45, 2:15, 1:15, 1:00

6 x 100 Pull
1-3 with paddles
4-6 without paddles
Intervals:
1:30
1:40
1:50
2:00 or
2:10

Total 2800 yards + warm up

Workout, Wednesday, December 15, 2010

Dryland

10 MWU

6 x 25 Br kick -

2 with kick board

2 on back with hands at side

2 on tummy, hands locked

keep knees close together and under water

1 x 400 swim- 25 breast, 75 free

8 x 25 drill

4 - 2 kick and 1 stroke

4- 3 count glide

1 x 400- 50 breast, 50 free

5 x pull outs with dolphin kick

4 x 50 BR swim work on under water pull out

1 x 400-800 pull freestyle

Total- 1750-2150 yards + Warm Up

Cold weather is here

Yes, cold weather is here.

If you are ever question if the rec center is open and we are having practice, there are two things you can do.

1. Check the Williamson County Website for facility closure

2. Call Inclement Weather Hotline 615-591-8524

Dee and I will update you as soon as we know anything, but 99% we find out the same time as you do whether the pool is open for practice.

See you at the pool,

Dee and Ashley

January Practice Schedule 2011!

Tuesday, January 4, 5:00-6:30am
Wednesday, January 5, 6:15-8:00pm
Friday, January 7, 5:00-6:30am
Sunday, January 9, 3:15-4:45pm

Tuesday, January 11, 5:00-6:30am
Wednesday, January 12, 6:15-8:00pm
Friday, January 14, 5:00-6:30am
Sunday, January 16, 3:15-4:45pm

Tuesday, January 18, 5:00-6:30am
Wednesday, January 19, 6:15-8:00pm
Friday, January 21, 5:00-6:30am
Sunday, January 23, 3:15-4:45pm

Tuesday, January 25, 5:00-6:30am
Wednesday, January 26, 6:15-8:00pm
Friday, January 28, 5:00-6:30am
Sunday, January 30, CANCELED! SWIM MEET @ POOL

Winter Swimming Movie

Workout, Sunday, December 12, 2010

Dryland- 4 x 20 bands, streamlines and efv

10 MWU

15 x 50 SHOES 1:10, 1:20, 1:30

1. Catch up zipper

2. Stroke Count

3. Build

4. Easy- flip turn at middle of pool

5. FAST

press outs until failure

1 x 50 fast

1 x 800 pull with shoes

Total 1600 meters + warm up

Workout, Friday, December 10, 2010

20 MWU

(rookies will start with 16 x 25 on :45 from middle of pool working on flip turns)

8 x 50 :45-1:30 from middle of pool working on flip turns

30 Seconds rest

4x 100 from middle of pool working on flip turns 1:30-3:00

30 seconds rest

1 x 200 from middle of pool working on flip turns

20 x 25 FINS
1- underwater fly kick
2- on back
3- fly swim
4- backstroke swim

:25-:40

12 x 100 pull bands/paddles 1:45, 2:00, 2:15, 2:30

Press Outs

Total 2700 yards

Workout, Wednesday, December 8, 2010

Dryland- 4 x 20 bands, streamline, evf, armswings

20 MWU

FINS:

12 x 25 backstroke kick fins :30-:40

odds- in streamline

evens- hands at side, every 6-8 kicks rotate side to side- must be done slowly!!!!

1 x 400 Swim 25 backstroke, 75 freestyle no fins

6 x 50 fins

25 double arm backstroke

25 six kick roll

1 x 400 Swim 50 backstroke, 50 freestyle no fins

8 x 25 3R, 3L, 3 Full no fins

1 x 400 Swim 75 backstroke, 25 freestyle fins

Total 2000

Swim Technique 101 (Formerly Level I/II )

This three month session is designed for anyone getting ready for this year's triathlon/open water season (or wants to learn how to swim) who feels they need help defining or refining their swim technique. The emphasis is on technique, body position so thatis reduces drag and stroke count, propulsion, power and increasing speed. You can't go faster until your technique is correct. We promise to teach you more about swimming than you ever care to know....

What will you get out of this class?

1. How to swim with a group

2. Coach Feedback

3. More info about swim technique than you ever care to know

4. An email after every practice discussing what you worked on at practice

5. Videos of all the drills you

work on

6. Swimming articles and online videos

7. Email with coach to discuss swimming

We would love to help you with your swimming!

Winter 2011 Practice Schedule:

Start Date: Sunday, February 6

End Date: Friday, April 30

18 Practices with the Swim technique 101 class.

April 6-April 30 we welcome you to come as many classes as possible with the Level III/IV group (13 possible practices)

.

1st practice is MANDATORY (Sunday, February 6th)!!!!

All Practices are held at the Williamson County Rec Center (ISC)-

920 Heritage Way, Brentwood, TN, 37027

**** You do not have to be a member of the ISC to be a part of this class. This is a public pool. If you would like to practice on your own at this pool outside of class, you must purchase a pass or a yearly membership. There are showers and locker rooms available for use during our practice times.

Sun. February 6- 1:15-3:15pm
Tue. February 8- 7:30-8:15pm
Sun. February 13 - 1:15-3:15pm
Tue. February 15- 7:30- 8:15pm

Sun. February 20 - 1:15-3:15pm
Tue. February 22- 7:30- 8:15pm

Sun. February 27 - 1:15-3:15pm

Tue. March 1- 7:30-8:15pm
Sun. March 6- 1:15-3:15pm

Tue. March 8- 7:30-8:15pm

Sun. March 13- 1:15-3:15pm

Tue. March 15- 7:30-8:15pm

Sun. March 20- 1:15-3:15pm

Tue. March 22- 7:30-8:15pm

Sun. March 27- 1:15-3:15pm

Tue. March 29- 7:30-8:15pm

Sun. April 3- 1:15-3:15pm

Tue. April 5- 7:30-8:15pm

April 6-30 Practice Schedule:

Tuesdays 5:00-6:30am

Wednesdays 6:30-8:00pm

Fridays 5:00-6:30am

Sundays 3:15-4:45pm

Semester COST: $400

*1st Practice is MANDATORY!*

1st half of the class will be designated to going class overview. 2nd half of class, you will be getting in the water

*Do bring your fins and pull buoy to the first practice, so we can make sure you got the correct ones.

How do you reserve a spot for Fall?
1. Email Ashley triash@gmail.com to reserve your spot.
2. Bring your check made out to Excel Aquatics to the first class. Class cost is $400

What equipment do you need for swimming with Excel?
1. Swimsuit* Men are NOT allowed to wear board shorts or trunks with pockets. Jammers are your best options.

*Men and Women- any suit made of polyester is the way to go!
Poly suits will last years!

*Women- the cutest suits in the world can be found at Splish.com Splish offers many suits in a poly blend!

2. Goggles
Finding the right pair of goggles-

A. Take them out of the package and try them on at the store
B. Without putting the strap around your head, stick goggles to your face

C. If goggles stick to your face for a few seconds then you found a pair of keepers.

3. Cap- if your hair gets in your eyes or mouth while you swim* we have caps for sale at the pool for $3. They say Excel on them.

4. Fins
Just about any brand will do.

Scuba fins do NOT work for this class!

Please do not go to Dicks Sporting goods, any sporting goods store or scuba shop to buy fins.

They do NOT have the correct ones.

5. Pull BuoyBelow is a picture of what a pull buoy looks like.* The TYR, Nike, or Speedo buoys are great to get.

Where can you buy your swim equipment?
Stores is located in Cool Springs Shopping area:
1. Endurance Sports and Rec

2. All American Swim and Surf In Nashville:Stores Located in Nashville:

1. Team Nashville off of West End

If you prefer to buy your stuff online, swimoutlet.com is about the

best place to buy it.

We look forward to working with you,
Dee Davis and Ashley Whitney

Workout, Wednesday, December 1, 2010

Dryland- 4 x 20 bands, streamline, evf, armswings

20 MWU

Four Times Through:

1 x 200 4:00, 4:30, 5:00

2 x 100 2:00, 2:15, 2:30

4 x 50 1:00, 1:10, 1:15

Round 1 + 2 = Shoes (try to flipturn at start end)

Round 3 = Pull with Shoes

Round 4 = Swim with flip turns

Rest after each round